Integrating superfoods into a balanced diet is proven to improve health and reduce disease risks, but should not be seen as a replacement for more traditional healthful options like lean proteins, whole grains and fruits and vegetables.
This study conducted an in-depth investigation into 10 foods (kale, spinach, salmon, blueberries, avocado, chia seeds, walnuts, beans and fermented milks) commonly mentioned on websites, and their nutritional and healthy properties were compared against scientific information.
Blueberries
Blueberries are an abundant source of polyphenols (plant compounds with antioxidant properties). Studies indicate they may protect against heart disease and diabetes, combat cancerous growths, boost eye health, promote gut wellness and protect gut immunity.
Recent research indicated that eating blueberries daily improved heart-related markers among those with metabolic syndrome compared to those who didn’t consume blueberries regularly, although further long-term studies are required for confirmation of this finding. Overall, however, these results demonstrate the feasibility and safety of adding more blueberries to our regular diet as an effective and affordable way of improving our overall health.
Avocados
Avocados have quickly become one of the most beloved and widely consumed vegetables worldwide, featuring as an ingredient in many restaurant dishes such as guacamole or added as toppings to sandwiches, omelets or salads. Their high potassium content is vital to heart health as well as providing essential fiber, folate and monounsaturated fats – essential components in keeping us feeling our best and keeping heart disease at bay.
As they are cost-effective and easily available, olives make for a desirable addition to daily meals. Plus, purchasing them at local delis or smaller retail stores makes buying olives even simpler!
Flax seeds
Flax seeds are an excellent source of omega-3 fatty acids and soluble fiber, and also contain lignans known to offer antioxidant and anti-inflammatory benefits.
Flax seeds may help lower cholesterol levels, particularly low-density lipoprotein (LDL) cholesterol and total cholesterol for those with elevated triglyceride levels. Furthermore, it may alleviate symptoms associated with menstrual cramps (mastalgia).
Grains such as ground flax can be added to yogurt, oatmeal and salads; or mixed into salads and sauces for an added nutritional boost. Start out slowly, starting with a teaspoon and gradually increasing up to two tablespoons per day.
Kale
Kale is a leafy green vegetable that can be enjoyed both raw and cooked. From smoothies and kale chips to adding it into soup, kale works beautifully alongside many foods, including beans, sweet potatoes, squash and lean proteins.
Kale contains sulforaphane, an anticancer agent made up of naturally occurring chemical that prevents mutations and reduces cancer risks. Furthermore, kale’s presence of Helicobacter pylori-protecting properties protect against stomach infections caused by this bacteria while offering antioxidant and vitamin K benefits as a bonus.
Spirulina
Spirulina (Arthrospira platensis) is an unbranched blue-green alga or cyanobacterium with dense filamentous structures and rich sources of proteins, minerals, vitamins and fatty acids.
Research has demonstrated the beneficial properties of spirulina for mental health, vision and immune function as well as being an excellent source of vitamin B12. Furthermore, it’s an excellent source of Vitamin B12.
Salmon
Salmon contains omega-3 fatty acids that help to reduce oxidative stress and inflammation, and protein that provides essential building blocks for building muscles and weight loss.
Salmon is an ideal heart-healthy fish, helping to lower blood pressure and cholesterol levels while serving as an excellent source of potassium – which has the power to balance out sodium-raising foods like other meat products.
Ten foods were selected that had been identified on multiple websites as superfoods: kale, spinach, salmon, blueberries, avocado, chia, walnuts beans and fermented milks. We then compared their claims of healthy and nutritional benefits against scientific information available online.
Seaweed
Seaweeds are low-calorie food sources with abundant amounts of fibre, polyphenols and essential minerals such as calcium, magnesium and potassium. Seaweed is also an excellent source of iodine; you might find it used in ice cream to help thicken it without creating crystals or as food additives such as agar and carrageenan or even biodegradable packaging alternatives like plastic film packaging.
Sea vegetables are nutritional powerhouses. Their mineral concentrations depend on species, geography and environmental influences and vastly outstrip those found in terrestrial plants. Consumed throughout East Asia, sea vegetables offer unparalleled nutrition.
Kefir
Kefir is a fermented milk drink, low in lactose and high in probiotics, made by mixing fermented cow, goat or sheep milk (or non-dairy alternatives like soy) with “kefir grains,” gelatinous beads that contain yeast and bacteria.
Kefir has been shown to help reduce oxidative stress by inhibiting myeloperoxidase activity, an enzyme involved in inflammation. Kefir contains magnesium and calcium which aid bone density; in addition, its lactic acid bacteria break down some lactose from milk sugar which makes digestion easier for those with lactose intolerance.
